A review of canned tuna, the most popular protein source available.

Summary:

Canned tuna is one of the top purchased items in grocery stores. Why is that? It is cheap, easy, and an excellent source of ready to eat lean protein. There is a reason why you see all those meat heads from the gym crushing it by the can. That is because canned tuna has some rock star qualities for muscle growth and repair. But what does not need to happen is trying to stomach eating it with just a fork. There are much better ways to enjoy, yes I said enjoy, canned tuna. It is too good to pass up just because of its taste. In this review we will look into understanding canned tunas health benefits and a recipe.

General Information

Tuna from a can, what an odd staple food. But there are reasons for that, as stated its packed full of lean protein, lots of omega-3 fatty acids and its so accessible and affordable. But with that comes draw backs. Those being quality. What exactly goes into every can, how its processed and caught, etc. Canned tuna is comprised of tuna, primarily Albacore but we will dig deeper into which types later. The tuna is caught, frozen, inspected, steamed, cooled, portioned, packaged, cooked again for preservation, labeled and then finally shipped to your local grocery store. Each brand has a different tweak within those steps that make them unique. Each can from the same producer can still be different based on the fish caught, which species make it into the can, etc. But lets crack open the can and get into the details!

A can a day will keep the doctor away…actually with the mercury risks it probably wont.

When is the best time to eat canned tuna?

Time of ingestion: The best time to eat canned tuna is for breakfast, lunch or dinner. Due to the high protein content and usual fat, carb and vegetable additions to it it becomes a full meal that can refuel your metabolism. Also in smaller portions it can be eaten as a great lean snack. So honestly speaking…any damn time, just not all the time.

Different types of canned tuna

If you go into your grocery store and look at the selection of canned tuna you will see more varieties and labels than there are names for Eddie Bravo positions. So let’s give a brief over view to try and narrow our focus.

Looks like a body builder’s pantry.

Brands: Whichever you prefer, I am constantly switching it up here. I’m also not endorsed by any company so I won’t name drop. But always check on the variety of tuna that it contains. “Gourmet” Pacific Albacore is great because they are farm raised resulting in more stable conditions, and a more nutrient rich fish, where as larger commercial brands tuna tend to lose some nutrient quantities based on how they process their fish. But ultimately its up to you which you choose.

Variety

In the absolute bracket the little guys always win.

White Tuna: Is Albacore tuna, which is a larger and older fish. Albacore

has a firmer texture and is milder in flavor than light tuna. It is called white strictly because the color is lighter.

Light Tuna: Is a mixture of smaller tuna species such as Skipjack, big eye and Yellowfin. These smaller fish has a richer color and in turn a richer flavor. These are best used for your pasta salads, casseroles, and tuna salad mixes. 

“In water” vs “in oil”

Tuna is stored in either water or in oil, as labeled. Go figure. But the difference comes down to application of the tuna. Are you draining the tuna and mixing it with lemon hummus and some vegetables for a wrap? Go with in water. If you are using the tuna straight up to top a salad with roasted root vegetables, go with in oil. In oil will generally be a cleaner tasting product and have the added fat already there, so it will need little dressing up before consumption to make it edible.

Tuna in oil contains less omega-3 because the oils leech into the packaging oil and is lost when drained.

Style

Sorry these “Chunks” do not do the truffle shuffle.

Solid: Is a single piece of tuna loin.

Chunk: The larger chunks of tuna that are trimmed off the loin that is used for solid.

Flake: The smaller pieces of trim that comes from chunk and solid. The pieces that are too small for chunk.

Important to note: Sometimes we can have too much of a good thing, based on mercury levels which are 0.1 ppm in light tuna and 0.35 ppm in white tuna, we should limit our consumption. Limit it how much? I am no doctor, or scientist so I can just tell you what I personally do, I don’t eat it more than twice a week.

Talk about a weight cutters best friend! The canned tuna, not the fish itself.

Based on the figures, we can tell that tuna is an excellent source of lean protein.

Benefits

• Protein protein protein!
• Very low in fats.
• High in omega-3 fatty acids which are the head honcho of anti-inflammatory packed nutrients.
• Provides selenium which is a antioxidant rich mineral.
• Cheap, versatile, and has an excellent shelf life.

Cooking tips and tricks:

Flavor pairings: Bacon, black beans, capers, chives, garlic, lemon, lime, hummus, mustard, onion, pepper, red pepper, relish, sesame, soy sauce

Fat pairing: Avocado, cottage cheese, mayonnaise, olive oil, yogurt

Pairing ideas:
Tuna, yogurt, dried cranberries, scallions
Tuna, yogurt, curry powder, dried mango
Tuna, boiled egg whites, capers, dill, light mayonnaise
Tuna, sesame oil, soy sauce, toasted seaweed, cucumber, flax seeds
Tuna, hummus, tomato, spinach, cucumber, onion, olives, lemon and garlic salt

Tips and tricks

• You can prepare 2 cans rather than 1 to double up your portions and then store it refrigerated for a couple days for a quick snack or easy dinner wrap. Anyways when you make tuna salads the flavor develops more as it sits together.
• Purchase in bulk to cut costs.
• Instead of using mayonnaise you can use yogurt in its place for a lower fat content and added protein. The flavor is very neutral and works very well.
• Instead of yogurt for a heartier pre-seasoned tuna salad mix with a flavored hummus.
• Replace your burgers with tuna burgers by mixing 1 can with 1 egg and 2 Tbsp bread crumbs and forming patties. Also add in any other seasoning you like then cook as you would a burger!

Recipe idea:

“Vale Tuna” Salad Wraps

Makes 2 large wraps

INGREDIENTS
Main Components

Canned white chunk tuna in water, drained: 1 large can
Whole grain mustard: 1 ½ Tbsp
Dijon mustard: 1 ½ Tbsp
Sweet pickle relish: 2 Tbsp
Eggs, 4 minute soft boiled, chopped: 2 ea
Red onion, chopped fine: ½ onion
Avocado, diced: 1 ea
Salt & Freshly ground black pepper: to taste
Whole wheat wraps: 2 wraps

METHOD

Main Components

Start by putting your eggs on the stove and cook as described here.
While your eggs cooking dice your onion and avocado.
Drain tuna and place in a bowl with mustard, relish, avocado, and onion.
Season heavily with black pepper and salt and mix together until fully incorporated.
Once your eggs have cooked, run under cold water for 1 minute and peeled dice them up and fold them into the mix.
Eat immediately or store for dinner later. I personally make this before going to the gym and let it develop flavor in the fridge while I train and eat it afterwards with a large side of sautéed garlic and lemon spinach.

EQUIPMENT
Small pot for eggs
Large bowl
Knife and cutting board.

Overall canned tuna has its ups and downs, so with its limitations I give it a 6.5 out of 10.

Images: FAO
Prevention
Tammys
stillmyset